Last Updated On June 29, 2023
Ronnie Dean Coleman is arguably the greatest bodybuilder of all time. While Arnold Schwarzenegger may be slightly more famous, Ronnie won the Mr. Olympia title eight years in a row, tying Lee Haney (1984-1991) for the most ever.
With massive biceps, perfect muscle definition, and a "train heavy or train heavier" mentality, Ronnie Coleman will be remembered for his physique, workout program ethics, and size for decades to come.
Now you can follow Ronnie through one of his most impressive (and difficult) training circuits that he followed during his Mr. Olympia runs. Working out 6 days a week with heavy weights and many splits, this workout routine is not for the meek, timid, or beginner. Good luck!
- Workout Summary
- Ronnie Coleman's Bodybuilding Workouts: Splits & Schedule
- Who Is Ronnie Coleman – AKA “The Greatest”
- Current Body Stats
- Ronnie Coleman Workout Principles
- Ronnie Coleman Achievements & Famous Lifts
- Ronnie Coleman's Bulking Diet & Meal Plan
- What Supplements Did Ronnie Coleman Take?
- Ronnie Coleman Signature Series Products
- Ronnie Coleman Workout Routine FAQs
- Conclusion
Workout Summary
Main Workout Goal | Build Muscle and Bulk |
Program Duration | 13 weeks |
Workout Days Per Week | 6 |
Time Per Workout | 60–90 minutes |
Equipment Required | E-Z Bar, T-Bar, Barbells, Dumbbells ... |
Recommended Supplements | Pre-Workout BCAA Fat Burner |
Ronnie Coleman's Bodybuilding Workouts: Splits & Schedule
Ronnie Coleman's splits were dependent on what he was training for. During and just after a competition, he would do a four-day split, focusing on supersets of adjoining muscle groups.
During the longer period between shows and competitions, he would opt for a 5/6 day split, and leading up to a competition, he would perform the 6-day split shown below. He lifts a lot of different types of weights and opts for more reps than normal.
The following split shows how he trained each major muscle group twice a week, with the first day for that group being hard and heavy, followed by a lighter day focusing on the same group later in the week.
This rotation and split allowed him to focus on individual muscles, getting maximum pump (and reps) while bulking and toning. Think you can handle the Ronnie Coleman workout split?
In the following training session, you will see a lot of free weight exercises. Ronnie Coleman's workout routine will include barbell moves like decline barbell bench press, decline dumbbell presses, overhead shoulder press, and even seated calf raise or t-bar rows.
Shoulder workout movements, legs, arms, chest and back are all worked separately. As a professional bodybuilder, these splits aren't uncommon. With this workout routine, though, Ronnie trained with heavy weights, including his 557-pound bench press and 823-pound deadlift.
While you might not work out with Ronnie Coleman's weights, everything from seated leg curls, barbell squat, barbell curls, and military presses will train all of your body parts in a way you may not have done before.
Related Article - What Is the Average Bicep Size?
Let’s take a look at the Ronnie Coleman workout routine so you can decide for yourself.
Monday: Back, Biceps And Shoulders
Back:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Conventional deadlift | 3-5 | 4-8 | 20-30 secs |
Barbell bent-over row | 3-5 | 8-20 | 20-30 secs |
T-bar row | 3-5 | 8-20 | 20-30 secs |
Standing unilateral DB row | 3-5 | 8-20 | 20-30 secs |
Biceps:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Preacher DB curl (supinated grip) | 3-5 | 8-20 | 20-30 secs |
EZ-bar curl (wide / supinated grip) | 3-5 | 8-20 | 20-30 Secs |
Seated alternating DB hammer curl | 3-5 | 8-20 | 20-30 Secs |
Shoulders:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Seated barbell military press | 3-5 | 8-20 | 25-35 Secs |
Standing DB lateral raise | 3-5 | 8-20 | 25-35 secs |
Barbell front raises | 3-5 | 8-20 | 25-35 secs |
Rear delt pec dec | 3-5 | 8-20 | 25-35 secs |
Bent-over DB rear delt raise | 3-5 | 8-20 | 25-35 secs |
Standing DB shrugs | 3-5 | 8-20 | 25-35 secs |
Tuesday: Legs
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Squats | 5-6 | 2-12 | 25-35 secs |
Leg presses | 4 | 12 | 25-35 secs |
Lunges | 2 | 100 yards | 25-35 secs |
Stiff-leg deadlifts | 3 | 12 | 25-35 secs |
Seated hamstring curls | 3 | 12 | 25-35 secs |
Related Article - Benefits Of Lunges
Wednesday: Chest & Triceps
Chest:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Bench press | 5 | 12 | 30-60 secs |
Incline barbell press | 3 | 12 | 30-60 secs |
Flat bench dumbbell press | 3 | 12 | 30-60 secs |
Flat bench flyes | 4 | 12 | 30-60 Secs |
Triceps:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Seated cambered-bar extensions | 3 | 12 | 25-35 secs |
Seated dumbbell extensions | 4 | 12 | 25-35 secs |
Close-grip bench press | 4 | 12 | 25-35 secs |
Thursday: Back, Biceps And Shoulders
Back:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Barbell rows | 5 | 10-12 | 20-30 secs |
Low Pulley Rows | 4 | 10-12 | 20-30 secs |
Lat machine pulldowns | 3 | 10-12 | 20-30 secs |
Front lat pulldowns | 3 | 10-12 | 20-30 secs |
Biceps:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Incline alternating dumbbell curls | 4 | 12 | 20-30 secs |
Machine curls | 3 | 12 | 20-30 secs |
Standing Cable Curls | 4 | 12 | 20-30 secs |
Shoulders:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Seated dumbbell presses | 4 | 12 | 25-35 secs |
Front dumbbell raise/side lateral raise | 3 | 8-25 | 25-35 secs |
Machine raises | 3 | 8-25 | 25-35 secs |
Friday: Legs
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Leg extensions | 4 | 30 | 25-35 secs |
Front squats | 4 | 12-15 | 25-35 secs |
Hack squats | 3 | 12 | 25-35 secs |
Standing leg curls | 3 | 12-15 | 25-35 secs |
Lying leg curls | 4 | 12 | 25-35 secs |
Saturday: Chest, Triceps, Calves
Chest:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Incline dumbbell presses | 4 | 12 | 30-60 secs |
Decline barbell presses | 3 | 12 | 30-60 secs |
Incline dumbbell flyes | 3 | 12 | 30-60 secs |
Decline dumbbell presses | 3 | 12 | 30-60 secs |
Related Article - Best Incline Dumbbell Press Alternatives
Triceps:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Skullcrushers | 4 | 12 | 25-35 secs |
Machine press down dips | 4 | 12 | 25-35 secs |
Seated tricep extensions | 4 | 12 | 25-35 secs |
Calves:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Donkey raises | 4 | 12 | 30-45 Secs |
Seated raises | 4 | 12 | 30-45 secs |
Crunches | 3 | Until failure | 30-45 secs |
Sunday: Rest
Who Is Ronnie Coleman – AKA “The Greatest”
Born in Monroe, Louisiana, in 1964, Coleman was a college football star and ended college with a degree in accounting. Shortly after graduation, he began his career as a police officer. He continued the workouts he started during football and soon began competing as a bodybuilder when off duty from the police.
In 1990 he won his first competition and became hooked. He spent more time in the gym and less as a cop until he quit the force and turned professional in 1995.
By 1998 he was poised to shock the world and won the Night of Champions show easily. Shortly after, also in 1998, he won his first ever Mr. Olympia title, beating out Flex Wheeler for the top spot.
Thus began the near decade-long dominance in the sport by Coleman. Ronnie attended and won every Mr. Olympia competition between 1998 and 2006, where he came in second to Jay Cutler.
In 2007, with age and limitations on his body coming into focus, Ronnie Coleman finished 4th and never competed for the title again. His eight consecutive titles have never been duplicated and aren't likely to ever be matched. Not only is he Mr. Olympia, but he has more than earned the nickname "The Greatest."
While the debate between Coleman vs Schwarzenegger will continue forever, it is clear that Ronnie has more mass, higher muscle separation, and definition. Of course, in Arnold's day, classic lines and ease of pose were higher marks.
Related Article - Jay Cutler Workout Routine and Diet Plan
One may truly never know who is the best bodybuilder of all time, but one thing is for sure, there will always be a case that it is Ronnie Coleman.
Current Body Stats
After retiring, surgery, and injuries, Mr. Olympia Ronnie Coleman has lost a bit of muscle mass. During his 6-month gym absence, the weight, size, and pump diminished. However, he is currently unable to walk unassisted but is back in the gym, working hard and making videos for his brand and YouTube channel. His current stats are seen below.
Stat | Measurement |
|---|---|
Height | 5’11” |
Weight | 310 Lbs |
Age | 58 |
Biceps | 24 Inches |
Waist | 36 Inches |
Chest | 58 Inches |
Legs | 36 inches |
Ronnie Coleman Workout Principles
Coleman is one of the most quoted bodybuilders to ever cross the stage. His lines of motivation and determination aren’t just coming from a mouthpiece, though. He actually lives what he preaches.
With lines like "Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights." or the classic "Yeah buddy, lightweight baby," the Ronnie Coleman training program is an inspiration of performance, dedication, and lifting very heavy weights. His biceps routine alone is proof of that.
In the gym, Coleman will often run supersets following a standard bodybuilder split. However, he also pushes 8 to 12 different exercises and increases reps, which is almost unheard of. He prefers to focus on individual muscles instead of muscle groups.
Using free weights and slightly bent legs instead of machine exercises, Ronnie can also increase range of motion and flexibility while working out, saving time and boosting results in the process. Coleman believed muscle growth comes from heavier weights instead of lighter weights, and that is how he worked.
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Ronnie Coleman Achievements & Famous Lifts
Ronnie Coleman's rise to stardom was not an easy one. Turning professional in 1990 to get a free gym membership, he didn't win a single contest until 1995 (Canada Pro Cup). With that win and his single amateur title, he turned up the heat and his muscle mass.
Ronnie won the Grand Prix Russia in 1997, but finished 9th in the IFBB Olympia contest.[1] The 1998 circuit, though, saw the 4th average finisher almost sweep the entire circuit, winning each event except the San Francisco Pro, where he was runner-up.
With his first Mr. Olympia title on the wall, he never looked back. Here are some of his best wins and awards.
1998 Pro Circuit
1999 Pro Circuit
2000 Pro Circuit
2001 Pro Circuit
2002 Pro Circuit
2003 Pro Circuit
2004 Pro Circuit
2005 Pro Circuit
Ronnie Coleman finished 2nd in the Olympia contest in 2006 and 4th in 2007. After the fourth-place finish, he retired from competition.
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Ronnie Coleman's Bulking Diet & Meal Plan
Coleman knows that your workouts and body sculpting begin with what you eat. He makes it a point to fuel his body with the proper nutrition, and due to the nature of his workouts, he has to consume more calories and fuel stores than most.
During the height of his career, he was known to have up to 9 meals per day, with medium-sized portions and plenty of lean protein. Ronnie usually consumed 550g of animal protein, 480g of carbohydrates, 150g of fat, and at least 5500 calories.[2]
A typical day of the Ronnie Coleman diet plan may look like this:
Wake Up
Breakfast
Snack
Brunch
Snack
Lunch
Dinner
Snack
Late Snack
WHAT TO GO FOR
WHAT TO AVOID
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What Supplements Did Ronnie Coleman Take?
As you can see from above, Coleman considered his supplements as snacks. He regularly consumed L-Arginine and BCAAs twice a day, like many professional bodybuilder supplement regimens.
He also drank a large whey protein blend shake every night. While other supplements for injury, recovery, or under doctor's orders were consumed from time to time, these three were the daily staples he used.
Ronnie Coleman Signature Series Products
Ronnie Coleman is a brand, and as that brand, he offers plenty of competitive powerlifting and bodybuilding supplements like Yeah Buddy Pre-Workout and Myo Blitz, plus apparel.[3] If you want to train like Coleman, trying the Ronnie Coleman Pre-Workout is a good place to start.
Supplements
The Yeah Buddy! brand is a fairly typical set of essential supplements. On the site, you can find the following options.
Ronnie Coleman Workout Routine FAQs
Ronnie Coleman's workout routine included 45 minutes on the treadmill every day as his cardio workout. While he didn't run or jog and only walked, it was a brisk walk that helped warm him up and develop a slight sweat.
Yes, but the new Ronnie Coleman workout routine uses light weights to prevent muscle loss. In 2007 he began having complicated surgeries to alleviate chronic pain and damaged spinal discs. Because two major muscle group and spinal surgeries had bad outcomes, Ronnie cannot walk unassisted anymore. He uses a wheelchair for longer trips and braces for shorter ones or to stand.
Ronnie Coleman starts his workout routines at 3 am every day and continues until they are done. The duration is dependent on the muscles being worked that day and how many reps he decides to do. Most workouts lasted 3 to 5 hours, but he spent several hours in the gym walking on the treadmill or lifting weights.
One of Ronnie’s most iconic lifts was the squat. Arguably his most famous was during his prime when he lifted 800 pounds on the squat rack.
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Conclusion
Ronnie Coleman is arguably the most prolific powerlifter of our time. With eight consecutive Mr. Olympia titles and 26 total crowns, he is one of the most awarded and imitated lifters ever. While his career is debated against The Governator as the best of the best, one thing is certain; his results are not in question.
To train like Coleman, bulk like Coleman, and look like Coleman, you need to workout harder and longer than you ever have before. Heavier weights, supersets, and common splits are his key. Focusing on a single muscle, its pump, and lifting heavy will get you where you want to be.
References:
1. https://ifbb.com/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6434395/
3. https://ronniecoleman.net/
